Tag Archive for: Finkle

New Amenities

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YHC took the helm at Sheepdog this morning with a carefully planned beatdown to target all areas and encourage PAX to push eachother. New amenities, the track and the bleachers, were used, and no PAX were left behind. In addition, a few stayed for an extra few minutes to finish the prescribed routine. All good things F3 this morning!

FNG’s: None
Warm Up: A quick mosey to the basketball court (also new) for Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, and Frankenstein’s (all x10 IC).
The Workout: PAX paired up to push eachother and pairs were instructed to wait until each PAX in their group moved on to the next phase of exercises. Again…nobody left behind! 10 Rounds total of exercises. Each round began with 5 burpees and ended in alternating fashion with either a 400m run or a 5x up/down the bleachers.

The rounds were as follows:

10 Absolutions

20 Wheelbarrow Derkins

30 Star Jumps

40 Hand-Release Merkins

50 WW2

60 Monkey Humpers

70 Dips

80 Dying Cockroach

90 Squats

100 SSH
Mary: Built in other than the mosey back to COT.
Announcements: F3 family picnic, Saturday, July 30 at Harris Lake, sign up out there, Cupid organizing.
T-Claps (Recognition): Cyclops and Fireball for breaking back out in the gloom.
Prayer: Lipstick and family, Venkman and achilles surgery, Shredder/Cyclops son’s are backpacking in Europe, YHC and skin cancer procedure.

Getting ready for Bobby’s 10yr Anniversary!

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FNGs: Floppy Disk
Warm Up: Side Straddle Hops, Good Mornings, Imperial Walkers, Hill Billies, Wind Mills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, 5 Burpees OYO
The Workout: YHC’s infatuation with a simple-but-effective routine of upper/lower/core/repeat continues. (PAX: “Didn’t we do this on Tuesday?” YHC: “Maybe. Try to keep up!”)
PAX took a trip down the Jeff Wells Trail and made stops at ever other light pole for an exercise. Merkins, Squats, Lunges, WWIIs, Mountain Climbers and Shoulder Taps were all performed in some variation. Either 10 or 20 counts (some of those lunges take too long for a 20 count). We picked up the six along the way. The trail proved just the right length to get us back in time for Mary.
Mary: LBCs, American Hammers, Homer-to-Marge and Pickle Pounders. Finished up with some yoga.
Announcements: F3 South Wake Family Picnic at Harris Lake (July 30th), July 5th Holly Springs fireworks needs volunteers
T-Claps (Recognition): Floppy Disk for coming out to his first workout (and Warbucks for bringing him out).
Prayer: Woody’s family, 16-bit’s wife’s grandmother, Floppy Disk’s father.

Tequila Sunrise 6.11.22

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FNGs: none

PAX: @Warbucks, @Martini, @Finkle
Warm Up: Good mornings, Willie Mays Hayes, Downward Dog, Runners Pose
The Workout: YHC led the group on a 5 mile + run through downtown Fuquay.
Mary: Stretches
Announcements: Fuquay Mafia t-shirts are being reviewed for BRR and those who may want one.
T-Claps (Recognition):
Prayer: @Martini’s family to continue to recover from covid, @Warbucks work requirements

Take me out to the Grave for some peanuts and cracker jacks

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FNGs: none

PAX: @Pumpkin Spice, @Warbucks, @Finkle
Warm Up: Quick mosey over to the basketball courts for some SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers
The Workout: Location: basketball courts since they are lit up.

Homerun Derby.  With only 3 pax we had a batter, pitcher and out fielder.  Rules: 5 pitches, over the fence is a homer, hit the backboard and it’s 2 points/runs, hit the backboard and it goes in the net it’s a grand slam.  Strikes are a burpee, foul balls a burpee, caught pop fly burpee.

Mary: LSF, LBC’s, reverse LBC’s, E2Ks, Downward Dog, Runners pose.
Announcements: June-Challenge
T-Claps (Recognition): @Finkle EC
Prayer: @Pumpkin Spice will be in Israel with M.  Prayers for his kids being back in the states.

Allergic to Dragons

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FNGs: none
Warm Up: regular warm o rama
The Workout: Tour of Fuquay. Start with walk like an Egyptian to wake up our legs. Then a mosey to Ashbury park for a circuit of exercises. Step ups, Turkish getups, dips, irkins, bunny hops. Mosey to centennial park for Welsh dragons across the field. Mosey back to falcon Park for Mary.
Mary: e2k, dying cockroach, box cutters, plank hold, poopeaters
Announcements: none
Prayer: Finkle daughter, stubs, Boy George’s move

Mutiny Rock Work

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FNGs: none

PAX: @Pumps, @Double D, @Finkle, @Abacus the OG
Warm Up: Mosey around the soccer field track with butt kickers, high knees, and karaoke. Ran forwards and backwards at a diagonal up and down the hill at the track.
The Workout: We travelled down to the rock pile and grabbed a fine specimen and went to the round-a-bout for some rocking around the clock exercises with rocks.  We completed one and a half times around the clock.  After each exercise we traveled with our rocks by doing lunges.  Rock exercises were rut-rows, rock merkins, try’s for the guys, curls for the girls, wonder-bra’s, bus drivers, overheads, LBC’s with rocks, and skull crushers.
Mary: Reverse LBC’s, E2K’s, Low Slow Flutters, Protractors, and Yoga stretches
Announcements: June Challenge
T-Claps (Recognition): Abacus and Finkle completed EC
Prayer: Prayer for hurt and recovering PAX and their family members.

Sound the Alarm 🚨

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FNGs: none
Warm Up: small lap and warm-o-rama
The Workout: 11s on the WCPSS middle school steps with merkins, squats, and bear crawls in between. They were starting to test the fire alarm near the end. To avoid suspicion of two grown men crawling around the school in black outfits, we obviously ran away. At falcon hut, alternating amrap exercises with the other doing wall sits out plank good for a minute. Irkins, split lunges, dips.
Mary: lbc, box cutter, meat gazers, e2k
Announcements: cletus convergence
T-Claps (Recognition): Finkle for EC
Prayer: Gamecock traveling, SMR

Parking lot beatdown at the Nest

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FNGs: N/a
Warm Up: 2 for EC. A quick mosey around the parking lot and circle up for side straddle hops, good mornings, imperial walkers, hillbillies, arm circles forward and reverse, and Michael Phelps.
The Workout:

Dora -pickup 6 after each
100 Australian mtn climbers on wall, other Pax runs a lap then switch
200 split lunges, other pax does a dead hang for as long as they can then switch
300 shoulder taps, other Pax sprints down and Moseys back to switch

Interval Circuits 20 seconds on, 10 seconds off
1 Chest – irkin, jump rope, Derkin, jump rope  2 Legs -prisoner squats, mtn climbers, star jumps, mtn climbers
3 Shoulders -Dry docks, jab cross, bttw, jab cross
4 Back -Superman pull downs, jump rope, homer to marge, jump rope
5 Biceps -Bicep merkin, mtn climbers, Bicep merkin, mtn climbers
6 Triceps -dips, jab cross, dips, jab cross

Mary: around the horn Ab work and ended with stretching
Announcements: upcoming runs
T-Claps (Recognition): KITTY LITTR made his return to the gloom
Prayer: H1N1 took us out

Time to fly at the Nest

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FNGs: N/a
Warm Up: Solo EC run to scout some destinations.
At 05:30 on the dot we circled up for side straddle hops, arm circles, seal claps, arm circles reverse, overhead claps, imperial walkers, arm circles, seal claps, arm circles reverse, overhead claps. Lots of flapping done as we prepared to leave the nest.
The Workout: Time to go! Left the park and made our way over to the big hill on church st. 1 squat jump at the top of the hill, made our way to the bottom for 10 mtn climbers in cadence. Back up the hill for 2 squat jumps, back down for 9 mtn climbers. Continue the trend until we completed 4 squat jumps and 7 mtn climbers. Then we completed 25 squat jumps at the top and 25 mtn climbers at the bottom as time and legs became a factor.

Left the hill and made our way to the school steps. 1 merkin at the bottom, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, run up and down the steps, 1 merkin at the bottom, 2 merkins on step 1, 3 on step 2, continue the pattern up the 10 steps but counting back down after 5. We all joined together at the end for 1 merkin at the top, 2 on the first step down, 3 on the next…4,5,5,4,3,2,1.

We then left the steps that made us miss the hill and went over to do rail crawls up both rails.

On to our last destination, the long ramp up to the park. We bear crawled what seemed like forever and whenever a pax stopped they did 10 monkey humpers before crawling again.
Mary: we finally returned to the nest for some Ab(ish) work. 10 monkey humpers, 20 low slow flutter, 20 homer to marge, 20 pickle pounders, 20 reverse LBCs, 10 side crunches each side, and 10 hello dollys before have a nice day.
Announcements: Long run this weekend
T-Claps (Recognition):
Prayer: Several requests mentioned and I took us out

Bear crawls and duck walks and crab walks, oh my!

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Nothing fancy about today.  It was cold so we showed up and got our sweat on.

FNGs:

None

Warm Up:

SSH x20 IC

Windmills x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

Starting at the first median in the parking lot the PAX lined up.  We were going to do a bear crawl Jack Webb.  We’d start with our 1:4 of merkins and air presses from where we were starting and then, between each set, we’d bear crawl two parking spaces and work our way up and down the parking lot to complete the Jack Webbs all the way up to 10:40.

After this we did what I call Duck Walk Spud Webbs.  These are similar to Dan Taylors but reversed.  We still maintained the 1:4 ratio but it was in cadence lunges and then squats.  Again, starting at the first parking median we did the first set and then duck walked two parking spaces to do our second set.  So on and so forth until we completed 10:40 for a total of 221 squats.  And also me saying “down” 221 times.

After this was done we moseyed around to the back of the school.  We stopped at the road on the side of the school because I thought I had ideas but that stretch of road was too long for what i was thinking.  I’ve since come up with better ideas that we’ll visit next time 🙂

At the basketball court we lined up for a crab boil.  Starting at one goal we crab walked to the other side were we did 10 in cadence crab cakes.  Crab walk back to the other side of the court for 10 in cadence crab humpers.  One more trip across the basketball court and we finished with 10 in cadence crab jacks.

We lined up on the near wall to do a round of BTTW and peoples chair.  Afterwards we went over to the knee wall for a quick set of irkins, dirkins, and dips.

In mediocre Sheepdog fashion we circled up for some CQC and did two round of 20 single, double, and triple punches.

After that we moseyed back to the flag for…

Mary:

Circle up and on our 6.

LBC x10 IC

Sleeping Hillbillies x10 IC each side

American Hammers x10 IC

Yoga stretches

Announcements:

Wilmington is coming up.  UTI and Friends are also going to Myrtle Beach to run there and have some room open in a house.

T-Claps (Recognition):

Motor Boatin for starting couch to 5K.  Great program and great way to get in to running (it’s how I started).  Way to get out there!

Prayer:

Farva’s M’s grandmother in the hospital.

My co-worker recovering from cancer surgery

Kosher’s uncle passing away from covid

Finkle’s family friend with a recent cancer diagnosis

Gigawatt lost his father

Finkle and his 2.0 and their DMV woes

 

 

Always an honor men, have a great weekend!

 

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